Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

Row and Core!

Workout #1

Metcon (No Measure)

40 minutes of work

Solo or Partner Workout:

accumulate 1000 reps for time:

break it up however you want.One calorie on the bike equals 1 rep. solo is 500 reps. You must break up the reps you can’t just

Calories on the Bike

Calories on the Ski Erg

Calories on the Rower

Sit-ups

Barbell Power Cleans

Box Jumps

Pullups

Pushups

Slam Balls

Wall Balls

Back Squats

Thrusters

Lunges